Wednesday, September 30, 2009

Ah running

So yesterday I didn't get to do my run workout like I said, I went home instead and ate lungh with D'Lane and Mayzie. It was way better than a hard interval workout and man are those key#1 workouts tough. Physcially yeah, but 30 seconds into the rest interval and my heart rate has dropped 20bpm it is the mentally tough part that is hard to shake. It is easy just to run 5 miles but to train to run fast, interval workouts have to be the hardest there are. I guess it helps train your body and mind to suffer during a race but gosh I wish it was easier to learn to suffer. I'm sure there is something spiritual in there, but my brain doesn't connect the two easily.

Having said all that, I ran at the 5:45 pace today and had the thought, I should bump up my inteval speeds. :-) I love running fast, I love running faster than everyone or at least running up front with the fast people. I want to be fast.

Missed the swim workout this morning, but it is alright swimming is turning into my strong sport. I haven't ridden my bike in months.

Tuesday, September 29, 2009

Making Progress

Ok so today I woke up at 5am hit snooze, woke up at 5:15 and hit snooze. The baby woke up and the same time and forced me to get up. I didn't want that help but I'm glad I didn't miss another workout.

I've been really trying to cut back on carbs and eat more protien to lose the weight I've gained and I think today I finally saw some of that benefit. I've lost about 1.25lbs! I'm down to 158.6 which is a far cry from the 151.3 I was the weekend the baby was born but progress is progress.

Also, I stopped running in the mornings because the workouts are really mentally tough and after being forced out of bed at 5am my mental toughness isn't there by the time I get to the gym. So the quality of the workout suffers. Instead I started doing my cross-training which is still tough during the moment.

90 lunges w/ 20# bar
40 crunches
40 pushups
40 pushups on incline
40 tricep dips

I do 4 sets of 10 for everything except lunges which are sets of 15 without a break. It makes it pretty challenging plus it is a quick workout. At lunch I'll do my interval run workout and report how it went... here it is to ponder. I'm already dreading it... but the half-marathon is in a little over 6 weeks. So I need to get serious.

1200m @ 6:15
1000m @ 6:10
800m @ 6:05
600m @ 6:00
400m @ 5:45
200m @ 5:15
with 200m rest interval between sets.

Monday, September 28, 2009

More slacking

Ok so today, I slept in... it felt great. I was tired, I kind of felt guilty... until I woke up at 7:15am 2 hours and 15 minutes after my alarm went off. All guilt was lost and I went to work knowing I couldn't overeat.

Unfortunately a co-worker of mine bought me a 3lb bag of gummi bears. So I went at lunch to make up my missed swim workout and ended up swimming 400meters with the pull bouy and paddles and then 1200meters with just the pull bouy. No legs, all upper body pull... 1600meters in 28:58. I was slightly disappointed because I was working so hard but that's not bad for no legs.

Tomorrow I am going to run and then do my cross-training workout that I didn't do today, but I have to work late! Ugh!

Friday, September 25, 2009

If I'm were to be a fish... I would be a flounder

ok I am going to sign up for a short race. Something like 5k or less if I can find one, I need to get myself to run faster. I trained for the Half-Ironman to run at a 7min/mi pace and it is stuck in my muscles.

I totally skipped out of all workouts yesterday. I sat in the hot tub in the morning and in the afternoon I wasted my money on a mocha at Barnes & Noble and read about "off-season" tri workouts. Kind of ironic huh? Skipping a workout to read about working out... that kept running through my mind as I sipped that great tasting mocha.

Anyway today I climbed back on the wagon because I keep thinking about how quickly life changes, and then doesn't stop for you to catch up. Justin, a fellow runner, who I mentioned earlier this week is still in a coma. Right now Justin has lost a week, and he didn't have a choice about it. I have a choice.

This morning I swam a 1/2 mile in 14:30, mostly working on technique. I have a terrible tendency to drop my arm during the glide before I start the pull. Which isn't usually a problem if you're swimming really fast but during longer swim races you tend to glide more. Plus it reinforces good reach before the pull. It was good workout, if I had more time I should have swim a mile.

And since I skipped my run workout yesterday morning, I went ahead an ran during lunch. The training plan for the half-marathon said 2miles easy (7:45 pace) and 3miles at my 10k pace (6:45.) I did it with a .5 incline on the treadmill, everything was pretty good, first mile was 8min as I was warming up and the 2nd mile was a 7:30, mile 3 was great 6:50 and I was feeling good my HR was in the 170's and I was feeling it. Mile 4 I had to walked for about two minutes. SO I knew I had some work to do, I pushed myself through the rest of 4 and managed to average a 8:15 pace and then mile 5 I turned it up and came in with a 6:15min/mi effort. The total time was just under 37 mins. My max HR was 185, and my average was 157. It was close to what I should have ran, but I wasn't tough enough to push through the pain at mile 4. I need to work on remembering my goals during a run. I can do it, I just need to remember I can do it. Instead I took a break and then had to work harder than I would have needed to inorder to finish with the time I wanted. That's kind of why I want a race to do, I love running fast and being up front helps me to practice pushing myself through my body's desire to quit.

I am sooo glad Andi is going to be doing this 100k with me, I would have quit. I know it. Because I'm not crazy enough to want to run 62miles, much less by myself. I still think 100k is going to be the dumbest thing I've done.

7 weeks until the Rock n Roll Half-Marathon... I'm a bit hesitant but I'm gonna be ready for PR

Tuesday, September 22, 2009

Cross-training & running

Yesterday, I had a great swim workout. I used to hate swimming. I would avoid it, substitute run workouts and bike workouts for swim workouts, but now... I love them. I would rather swim, except it doesn't burn the same number of calories per time spent as running or biking does. Sure it is a great workout, but it doesn't help keep a quick run pace. Anyway I love swimming. Yesterday I swam 1/2 mile (800meters or 16laps) in 12 minutes. Then at lunch I did

20 pushups
20 pushups with feet elevated
40 tricep dips
80 lunges with 20# bar
40 crunches on exercise ball
150 step-ups with a clean and press (20# bar)

I'm sore!

Today, I ran 6x800 interval w/ 90sec rest interval. Yuck! Sometimes I hate my key#1 running workouts. Today was no exception, I really had to remind myself that I have a goal and I'm lucky to be able to set such a goal, so I need to give it everything I have to achieve it, because I can. I made it through my 6x800 with a 6:18min/mi pace. My HR was really high during the run interval in the upper 170's and lower 180's and boy could I feel it. I started getting short on breath on the 5th interval and I looked at my HR and it was at 183. It reminded me that I have a lot of work to do if I'm running a 6:18min/mile with a HR of 183.

IF you count this week, there are only 8 weeks left until the Rock n' Roll Half-Marathon... I'm thinking I've got a lot of work to get under 1:35, it is probably more realistic that I'll run it in 1:45, oh well I should be happy with that.

Friday, September 18, 2009

Glad that's over

Yesterday was supposed to be my Key #2 workout for week 17 BUT I just got into the hot tub and sat there for 20 minutes. It was nice, I did feel guilty for not running because I have this stupid 100k race coming up, but it was nice.

Last night, I learned than a guy I ran x-country with in high school fell into a creek bed and suffered a head injury. It was a good runner in high school, ran in college and finished 10th in the Austin Nike+ 10k. The one Lance Armstrong finished 7th in. So needless to say again, he was fast and was a good runner.

SO today I forced myself to run because I knew that he was laying in a hospital and I wasn't. He would love to have been running and right now he is on life support. It wasn't pretty but I finished my 5 miles run with a slow 7:45min/mi pace @ 159 avg BPM. It was a 725kcal effort which is good, I need to get rid of some of this fat I picked up from 10 weeks of inactivity.

I need to remember I'm forunate enough to be healthy, live under freedom, have money and great family. God has given me much.

Tuesday, September 15, 2009


I can't tell if I'm burned out or just not getting enough sleep.

I don't want to run, in fact I avoid running. Even though every time I finish running, I feel great and my times were better than I expected, I still can't muster the desire to run. This morning I was supposed to run 400, 600, 800, 1200, 800, 600, 400 (with a 400m rest interval) all of the target times were with a pace 5:45 to 6:30min/mile. I didn't run it, and I almost talked myself out of running all together. BUT I started warming up and talked myself into running 5km so that I could at least say I ran. It started off really slow 8-8:30min/mi and it felt like every bone in my legs were hurting. But after 1/2 mi things were warm and I was in the mid 7's and the heart rate was hovering in the upper 150's. I felt great and by the end of the 5km I was running in the lower 6's with the HR in the upper 170's. I had lost a little since my wife had the baby and I pretty much quit training, but I was very happy with today's effort. I easily held the 7 min/mi pace and kept thinking about how good I felt. My avg HR was 156bpm. I should have done the interval workout. I still can't believe I'm going to attempt to run 62miles. That still sounds stupid!

I've been eating really well, but I haven't been tracking it well. Need to do better.

Tuesday, September 8, 2009


So I really like the baby, she's great fun. So much fun that I don't want to work. Couple that with a million ideas in my brain and I think I want to quit my job and start a business. I don't know what kind of business but I know it would mean I'd still have to work while that was all getting started and now I'm depressed.

I skipped my Key #1 workout this morning. I use the 1/2 marathon training program from the Furman Insitute of Running and Science Technology to train for the run portion of the half-ironman. Since we are 18 weeks from this 100k my wife's cousin and I decided to do (her idea.) Today was supposed to be my first run day. I skipped it because I was feeling too blah about having to work while my baby grew-up before I could enjoy her.

I did however go to Yoga, and burned 178 calories and had a great time. It really picked me up and now I'm really regreting missing that workout. That and the fact I ate two Breakfast Burritos from McDonald's (worse than missing a workout.) I'm really behind for this training.

Check out my diet for today at The Daily Plate on I am registered as truck38.

Some Background and The Goal

So just to give you an idea about me, I am 29 years old with a 2 1/2 month old baby. I'm married and have a great wife who is despite what she thinks very good at endurance sports. I love trying new things(hobbies) especially things that would make most people think I'm crazy. Sometimes

A few years ago I was at home sick with a cold and flipping through the channels when I came across the Kona Ironman World Championship on the TV. It was the year (2006) that Jon Blaise could not compete in the IM and after watching this I felt inspired to push myself and complete an Ironman. So I started training, since then it has become a lifestyle. I've started eating better, exercising sometimes several hours a day and wishing my job had a shower so I could ride my bike to work everyday.

I should also mention that I hate doing something just to do it. I want to be good at it, and be competitive. My goal has always been to qualify for Kona, but I like the 70.3 distance and want Clearwater.

Here's what I've done so far:
2 - 10k's
5 - Sprint Triathlons
1 - Marathon (although I didn't finish because I hurt my foot)
1 - 1/2 Ironman (The baby was born the day I was supposed to complete the 2nd 70.3)

Here's what's coming up:
1/2 Marathon (November 2009)
100k Trail Race (January 2010)
The Rookie Tri (May 2010)
Buffalo Springs 70.3 (June 2010)

This blog will record my training, what I eat, and just general thoughts about the whole experience. I have self-diagnosed myself with ADD so if I don't post for a few days, don't give up I've just got distracted.